Sweet Potatoes vs. Potatoes: Which are really healthier?

Donald 🐝 Grandy PN

7 years ago · 1 min. reading time · ~10 ·

Let's get to the bottom of this never-ending debate.

By Brian St. Pierre

Sweet potatoes vs. potatoes: A nutritional debate fueled by misinformation, baseless ‘superfood’ obsessions, and carbohydrate phobias. Here’s how these tubers compare — and why both deserve a place in your diet.

A few years back, some crazy nutrition enthusiasts decided to figure out whether white or sweet potatoes were “healthier”.

One group compared the glycemic index and load of sweet potatoes vs. potatoes. They suggested that since white potatoes tend to be higher, they should be avoided.

Another group suggested that sweet potatoes are a vitamin A ‘superfood’, putting them way ahead of their white potato competitors.

And, of course, the carbophobes had their own take: All potatoes should be avoided because they’re too high in carbs and all those carbs will mess with your insulin regulation and cause fat gain.

Check out this infographic to learn more about white and sweet potatoes, and why you should consider including both in your diet

WHITE VS. SWEET POTATOES:
WHICH ARE REALLY HEALTHIER?

Think sy ta thier than white potatoes? Or that you should avoid both because
ofc abs? H feos hese tubers compare — and why they both deserve a place in your diet

THE BASICS

Potatoes and sweet potatoes share a name, but botanically they're unrelated

PLANT PLANT

FAMILY RELATIVES BIODIVERSITY EDIBILITY

POTATOES Tomatoes, peppers, 4.000 Leaves and stems (and
eggoiant, deadly | yoo lc potatoes that have tumed
nightshade green) produce solanine,
which is poisonous.

(5OUANUM TUBEROSUM)

SOLANACEAE

-

SWEET
POTATOES

[HONORA BATATAS)

Momng glories and 5,000 Leaves are edible
other vines, trees, known varieties and nutritious.
shrubs, and herbs

(note: not yams!)

CONVOLVULACEAE

CLAIM: SWEET POTATOES
ARE THE ‘SUPERFOOD’

If all you want is Vitamin A, then sure, sweet potatoes win
But when you pit them against white potatoes for overall nutritional value, it's a virtual tie

POTATO <3 &p SWEET POTATO
Medium, baked* - Medium, baked
161 CALORIES 103
4.3G PROTEIN 2.3C
0 FAT 0
37G CARBS 24G
3.8GC FIBER 3.8C
Percent daily recommended intake

0% VITAMIN A 438%
VITAMIN C 37%
VITAMIN Bé 16%
FOLATE (B9) 2%

THIAMIN (B1) 8%

RIBOFLAVIN (B2) 7%

NIACIN (B3) 8%

PANTOTHENIC ACID (BS)

MAGNESIUM 8%

PHOSPHORUS 6%
POTASSIUM

IRON 4%

COPPER 9%
MANGANESE

CLAIM: AVOID POTATOES
BECAUSE OF GLYCEMIC LOAD

Worried potatoes will make your blood sugar and appetite spike?
Here's what the evidence says.

BOTH POTATOES AND SWEET POTATOES FALL IN THE MIDDLE
TO HIGH RANGE ON THE GLYCEMIC LOAD (GL) SCALE.

J ¢ @0N® os =
ANC YY TSC TEE LY

BUT OVERALL, THE SCIENTIFIC EVIDENCE DOESN'T
SUPPORT GLYCEMIC LOAD STRONGLY AFFECTING:

* Appetite « Inflammation
* Body weight * Blood glucose control
Total carbohydrate and calorie intake has a much

bigger impact on these health markers

PLUS, GL IS GENERALLY IRRELEVANT TO HEALTH AND LEANNESS BECAUSE
YOUR BLOOD SUGAR'’S RESPONSE TO FOOD VARIES DEPENDING ON:

=
& ®

TIME OF DAY MEDICATIONS COOKING METHOD SLEEP QUANTITY
AND QUALITY

CENETICS CUT BACTERIA HOW MUCH PROTEIN, FIBER, ACTIVITY LEVEL
AND HEALTHY FAT YOU EAT

CLAIM: AVOID ALL TUBERS
BECAUSE OF CARBS

Think the carbs will cause weight gan? Actually, the carbs in potatoes and sweet
potatoes are mostly starch and fiber, which help you stay lean and healthy

TYPES OF CARBOHYDRATES IN POTATOES AND SWEET POTATOES

POTATOES SWEET POTATOES
(Baked, 100 g) (Baked, 100 g)
SUGARS SUGARS
1.26 65GC

FIBER FIBER
2.2¢ 33C
<3 OTHER CARBS OTHER CARBS
05GC 39¢C

STARCH STARCH
17.3¢C 7.0C

Potatoes contain 5
beneficial resistant
starch, which, like fiber, |
doesn't digest at all

Resistant starch and fiber
get fermented in the gut,

J producing short-chain
pat fatty acids

SHORT-CHAIN FATTY ACIDS MAY:

« Keep you fuller longer « Increase mineral absorption

« Act as fuel for healthy gut and nutrient circulation
bacteria and mucosal cells « Prevent absorption of toxins

« Inhibit pathogenic bacteria « Decrease inflammation

« Stimulate blood flow to the colon « Decrease risk of colon cancer

HOW TO EAT POTATOES
AND SWEET POTATOES

Tubers get a bad rap because they're often used for high<alorie dishes. In reality
there's a range of ways in which potatoes and sweet potatoes fit into a healthy diet

Start with 1 to 2 cupped handfuls of carb-rich foods per meal. This can be potatoes, sweet
potatoes, beans, lentils, fru, or whole grains. Then adjust portion sizes up or down based on:

_, Indwidual goals such as fat loss, mass gan,
~ and fuel for athletic performance

Body size (smaller people need less;
larger people need more)

Indwvidual carb needs (higher for active,
lean people)

© Individual preferences

BENEFITS OF EATING
POTATOES AND SWEET POTATOES

Including potatoes and sweet potatoes in a balanced diet:

Helps you feel psychologically satisfied
and physically satiated

Ensures that your diet has “carb vanety”
and keeps colorful food on your plate

o Gives you steady, slow-burn energy

Helps you get beyond “good foods” vs.
“bad foods”

> Helps you achieve health and fitness goals

“Source for rutribon data: Nuriondata self com

[ERLISTE 2
Nip .itwww precisionnutrition.com/regul.

Donald Grandy

Precision Nutrition Certification - Pn1

Sport and Exercise Coach

dongrandy@gmail.com

*This content is strictly for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any lifestyle program.